Category: Blog

Every 2 minutes for 20 minutes: Swim 50m

Every 2 min for 16 min: 3 Snatch Then 2 rounds for time: 20 Box Jumps 40 Push-ups

10 rounds each for time: Run 100m Rest 90 secs   Then 3 rounds for time: 20 Burpees 20 Sandbag Cleans

4 rnds for time: 10 Burpee Pull-ups 10 Toes-to-bar 30 Double-unders

On every 4 min for 20 min: Swim 100m

For time: Row 400m 50 Squats (95lb/65lb) 50 Burpees Run 2 miles with 45 lbs Buy out 5 min AMRAP: Pull-ups

Sprint Test then, Run 1000m then, On every 3 min for 12 min: Run 200m

Every 2 min for 16 min: 3 Front Squats Buy out for time: 20 Burpee Box Jump-overs

Every 1:30 for 9 min: Swim 50m